You asked for more benchmarks, you got it!
After a warmup and review of the swing (including defining the required ROM), the workout went up on the board…
400 M run
21 KB swings
Once it was done, Rob noted that the run felt longer than 400 M. His Helen PR is sub 9 minutes on a flat straight route. Once I checked mapmyrun.com, I realized that our run was closer to 1/3 of a mile 9plus a hill and a few stairs).
Strength segment focused on the Bench Press. While everyone in the CF community decries the bench as overrated (which it is in general) that does not mean it is not useful. In fact, the reactive avoidance of the movement has left most CFers understrengthed in lift. Focusing on benching alone won’t get us where we want to be, but there is no reason not to be competent in this as well. Also interesting to me was how foreign the concepts of using the upper back and pressing through the floor was to most people. We want this to be a technical whole body lift as well.
Finally, we finished with some work one one of Bruce Lee’s favorites, the Dragon Flag.